Butternut Squash Stew
Calories 255 (17% from fat)
Fat 4.5 gram
Saturated Fat 0.4 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 79 mg.
Carb. 52 gram
Fiber 11 gram
Sugar 12 gram
Sugar Alcohol 0 gram
Protein 10 gram
1 Tbsp. vegetable oil
1.5 cups onion, chopped
1 tsp. garlic clove, minced
1 1/4 cups butternut squash, peeled, seed and cut into cubes
1 poblano pepper, seeded and diced
1 cup red bell pepper, seeded and diced
2 cups zucchini, diced
1 cup chopped carrots
1/2 tsp. ground cumin
1/8 tsp. cayenne
1 Tbsp. orange zest
1 cup frozen corn
1 (15 oz.) can black beans, rinsed
1 (14.5 oz.) can no salt added diced tomatoes
1/2 cup cilantro, chopped
1. Heat the oil in a non-stick soup pot over medium-high heat. Add the onion, garlic and squash and cook for 7-8 minutes, until squash starts to soften.
2. Reduce the heat to medium and stir in the next 7 ingredients, poblano pepper through orange zest. Cook for another 4-5 minutes until the squash and peppers are tender.
3. Add the frozen corn, black beans and tomatoes. Cook everything, stirring occasionally, for another 15 minutes. Mix in the cilantro just before it's finished and serve.
Yield: 4 Servings
Serve half portions if you're using it as an appetizer before a meal.
You can freeze individual portions for easy re-heating later.
Make sure to freeze them in freezer safe tupperware containers.
When you heat them up, microwave for approximately 4 minutes, stir and finish heating it for another 3 minutes. Keep the container open just a little to allow steam to escape.